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Top 3 Supplements All Longevity Experts Are Taking Every Day! 2024 Update
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- čas přidán 26. 07. 2024
- This video will show you three supplements everyone needs to take and why.
Not just for longevity… but for health.
This will include my 16 years of research and Rhonda Patrick's research (and also David Sinclair's)
Do we have an overlap? You’re about to find out.
We'll cover these 3 daily supplements from every aspect.
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Track: Midnight - Declan DP [Audio Library Release]
Disclaimer & Disclosure: The information in this video and/or at this channel is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge, educational and information from the research and experience of Rimon, who encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
Rimon is not a medical doctor. If there is a contradiction between the advice here to your doctor or local authorities, always go with the doctor and the authorities.
Statements made, or solutions suggested in this video and/or at this channel are not intended to diagnose, treat, cure, or prevent any disease.
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What about niacin as precurser to NAD ???
Which is not rancid
No thanks you foolish influencer
@@toncuz8291don't worry about that work hard and you will live long
Top 3 Supplements for Longevity and health:
1. Fish oil (omega-3)
2. Magnesium
3. Vitamin D3 (+ vitamin K2)
Thank you
That's right baby! Plus the forth one at the end. But the details on what to buy and what to take also make all the difference
So, from your 16 years of research, these are the top 3 Longevity supplements, eh?
First, there is no such thing as a longevity supplement.
And second, can you prove that these supplements can increase lifespan?
Simply unbelievable at the stuff and exaggerations you hear on CZcams.
Eat wild caught salmon and wild caught sardines for the Omega 3's, take lots of mag in different forms depending on what you are using it for, get out in the sun if you live in a climate that facilitates this and/or supplement (hint: wild caught sardines have lots of Vitamin D).
@@60-Is-The-New-30Excellent points. These videos almost always make false promises and false claims.
If a million people took this advice, many would see no difference, some would live longer (probably marginally or negligibly), and some would live shorter lives.
If a million people just filed all YT video advice under "bs," many of them would probably benefit from it.
Here are some key points made in the video:
- Omega-3 fatty acids are important for reducing inflammation, improving insulin sensitivity, and building the nervous system and brain. Fish oil supplements are recommended, stored in the fridge to prevent oxidation.
- Magnesium is essential for utilizing ATP, DNA repair enzymes, and reducing inflammation. It also improves sleep quality. Food sources include leafy greens, chocolate, and supplements like magnesium glycinate.
- Vitamin D is critical for immune health and reducing risk of cancer and autoimmune disease. Sunlight is the best source but supplements around 4000-5000 IU per day are recommended, along with occasional blood testing. Vitamin K2 may help direct calcium properly when taken with Vitamin D.
- Micro-minerals like selenium and zinc are important co-factors but often depleted from soils, so a supplement can help restore levels.
- Cycling on and off certain supplements like magnesium or vitamin D is generally not necessary - they can be taken consistently like drinking water.
In summary, the key supplements highlighted are omega-3s, magnesium, vitamins D and K2, and a micro-mineral complex for overall health and longevity. Getting levels tested, proper storage, and picking high quality supplements are also emphasized.
Very nice, thank you for the summary.
Thanks. I already take all of these daily. You saved me from having to watch an unnecessary video. ♥️
Excellent summary. Appreciated.
@mustafademirkol5968
A good summery!
I would add that magnesium is also needed for vitamin D to work properly, just like vitamin K2 is needed for that.
To the degree that if you have a magnesium deficency and take a vitamin D supplement, you can worsen that deficency.
Is there a particular Magnesium form that's recommended?
Malate
Citrate
Threonate
Biglycinate
I think Biglycinate can be drowsy (so if taking, better at night). Threonate can as well, but perhaps not as extreme?
Citrate is often used as a laxative, so taking a chunk of this might be bad in that sense to draining water and causing diahrea.
I personally haven't had much success with Malate for getting my Mg levels as high as doctors would like... but maybe I just need to 2-3x the RDA to get there?
Curious anyone's experimentation and anecdotal practices here on how to get the desired magnesium levels.
1. Omega 3
2. Magnesium
3. Vitamin D3/K2
4. Macro minerals
micro*
Omega 3 from Flaxseed ( linseed ) for me many years I have taken , still a fit bike riding 86 year old , my weight 80 KLG , no medical taken only vitamins with my mixed rolled oat porridge along with Cider vinegar , pumpkln seed , greens boost
Excellent testimony. I hope you make it to 106.
ALA is the weakest form of omega 3. You need DHA and EPA.
How many Flaxseeds do You take?🙏
Don't forget, protein retains and builds muscles AND delivers all of the essential amino acids.
Why flaxseed? I read that fish oil is better. Flaxseed could increase estrogen
Save you 20 minutes:
1) Fish oil for omega 3
2) Magnesium
3) Vitamin D
Excellent! Asked the proper questions I was thinking about, too.
You ask the right questions. New sub
Excellent video and excellent information. Love it!!! Best wishes for you and your wife.🙏
Thank you, I'll send her :) Lots of love back
One thing I've learned from over 40 years of following HEALTH EXPERTS is they know a lot but not all AND they change their minds. They also disagree with each other so you need to NOT follow only one health expert. Some of the best are not the ones who base their advice only on published studies but their DECADES of knowledge WITH patients.
Couldn't agree more!
Amen to this comment!!
Most doctors claim vitamins and supplements have not been proven to be effective or helpful for better health.
Totally agree
Totally agree, but gets very frustrating sometimes
Good evening, sir.
Could you please share this spreadsheet? Also, thanks a lot for your research!
Thanks a lot! I’ve been searching for this similar information from them, but it was tough to do so.
I switched to liquid omega 3, kept in the fridge since your last fish oil video. I'm so glad my Mum is now taking it too as a smoker. I take D3+K2 but always forget about the power of magnesium, must order more. Magnesium sleep is so lovely! I'm having my morning cuppa in the garden tomoz after listening to this! It's easy to get complacent about the basics!
You can purchase D3/K2 and Magnesium in a single capsule from donotage. They're possibly the only company who combine all three.
MG in the L -Theonate form is excellent for Zzzzzzzzzzz.
I'm getting tachycardia @@danlivewell2853
just make sure it isn’t magnesium oxide
@@catman4471, thanks for this. My husband is feeling capsule overload.
LOVE Dr. Rhondra!
So Salmon, seafood, cod liver + oil, canned mackerel, seaweed, and sun light. yep a good supply of magnesium in seafood. That also covers B vitamins, electrolytes, taurine, and iodine.
Thanks! I'm always interested in non-processed whole foods that deliver the nutrients instead of capsules or concentrated processed supplements.
For Omega 3, I use a Krill Oil supplement (180 mg) and eat lots of fish. Salmon at least once a week. Fish oil, and I've used numerous brands, upsets my stomach and makes me burp. Very unpleasant so no longer take it. I take 250 Mg of magnesium daily. 5000 units of D3 daily, plus spend at least 10 in direct sun every day. I live on the Equator, so I get lots of sun. I also take all other suggested supplements, like NMN, Resveratrol, Quercitin, TMG, K2 - 20 supplements daily and that also includes a women's multi. I am 76 and have the numbers of a 20-year-old.
That’s a lot of mercury you eating there get yourself tested for heavy metals
look at Magnesium Threonate relaxed brain arteries
I live on the equator as well
Where do you get nmn?
Thank you very helpful
Your content is FIRE
🔥🔥🔥 👍
Lots of love! you're very kind
Thanks so much
I look fairly young for my 43 years and I take 8 hours of sleep, low amounts of drinking, no smoking nicotine at all, and abstain from fast food/fried food/ and soda, along with frequent lower intensity workouts
Hidden gem channel!! 💎
LOVE this info, thank you!!!
😎♥️🫶🏼🌎☮️💪🎧🕺💃🏄♀️I watched Huberman and Patrick long video, you 2 are amazing together with so much helpful information!!!
Thank you so much for the great content. I take all three. I hope in the future you can give some suggestions for those who are plant based. I take an algae based omega 3 - and plan to have my omega check done. D3 needs to be in combination with k2Mk7 so not to get plaque buildup. My magnesium is from bio optimizers - broad base mag and I take mag. L Theronate to cover all the bases. Keep up the great work.
I use…..
Omega 3
Vitamin D
B12
Magnesium
Turmeric.
I also fast and eat very low sugar and carbs, mostly meat.
No junk, no snacks, no microwave food, nothing toxic.
I have watched some of your other videos but this one I found hard to follow; although it was divided up by 1,2, and 3, it still jumped around within each of those things. I ended up having to back up and re-watch over and over.
Thank You
In the desert southwest, we have to stock up on DHA EPA orders in the winter because summer is hopeless for delivery on Amazon and other online sources. The summer deliveries of "cooked" product arrived fused and internally damaged. It makes you wonder how well online pharmacies are protecting consumers also.
Look into Buckthorn seed oil for omegas. I stopped taking omega-3’s in the form of fish oil because of rancidity.
My ophthalmologist has me take omega -3 FAs daily for my dry eye syndrome. I have never tried a supplement, other than Mag glycinate, that I can actually feel the difference. If I get too laxed and miss a few daily doses, I get flare-ups with my dry eye syndrome. Once I get back on track with my fish oil, then I’m good. I also eat Natto every other day for K2 vitamin supplementation.
My test is to buy some pure magnesium oil spray and rub it on your arm if it’s tingly burning and stinging you’re deficient if it feels OK you’re not. I take baths regularly with magnesium which is called Epsom salt and I also take magnesium regularly before I did this I had the stinging problem I no longer have the stinging problem even if I miss a few days of my regular dosage which I do not because it does help to manage stress quite well
Epsom salt (magnesium) info is new to me, and the stinging ❤👍
thanks
Thank You. I am 16 years into vitamins minerals and supplements. I can always learn more. I will try and connect to your emails and I am subscribed to your channel so I will see new videos. Brother James Kendall Moore OSB OFS OSC
I can't speak to the Omega3 content, but I can tell you from personal experience with chronic hip and knee pain (from flat feet, even using shoe inserts) that I used to take 3 grams of fish oil (1g with each meal) for the inflammation to go down. With Krill, I only need 1 gram in the morning to get the same effect. It does cost more, but since I use less it all evens out in the end! Ciao from Italy! L
Thanks so much, interesting tip. May I ask the brand/type of Krill oil that you are taking? I am VERY interested (joint pains daily, have been taking fish oil for years - highest quality)
@@eugeniebreida1583 I am taking "California Gold Nutrition Premium Krill Oil 1000mg" they have different kinds... but this turns out to be the cheapest on iherb and it works well for me- I hope that it will for you as well. Ciao from Italy!
@@eugeniebreida1583I highly recommend omega 3 with Longvida Tumeric which is the list potent form of tumeric delivery system . Astaxanthin is another good anti inflammatory when those are combined they work great for pain . Adding NAC gives overall great health benefits
Informasi yang sangat bermanfaat.
Would you possibly make available the link for the excel file shown?
A good list!
But I would put taurine and glycine on it too.
Cor Omega vitamin D3. Individual dose package tear open envelope. Pleasant tasting and reasonably priced. Put your little packet in your pocket or your purse, enjoy. Comes in several different flavors. Been using it for years.
My first supplement was flaxseed oil!!! I take 4 a day. I have CKD, and flaxseed oil helps it...But, Omega 3 helps with anything. Then, magnesium!!! Keep your vitamins in the refrigerator and keep them fresh!!!
New subscriber❤ however they didn't mention vitamin C? I thought that was very important... wow thank you❤
It is important. But you should be able to get it sufficiently from food sources. If not, I find a buffered or slow release version of vitamin C to be best.
“Everything deep green is gonna have magnesium”. “Plant sucks magnesium from the ground”. “But if agricultural business get away but not putting it to the ground you won’t get it”
14:31: I think this is mistake, it should be 40-70 ng/mL not nmol/L. It's really confusing that both units are being used.
Good job of fitting in as many commercials as possible
Hi Rimon, great video, thanks! As a vegetarian and someone who doesn’t want to support industrial over-fishing /farming, can you please share your thoughts on algae oil that contains both DHA and EPA omega-3s?
Thank you!!
Expensive and overrated. Flaxseed and chia seeds will do!
@@planetguantanamoFlax seed and Chia seeds do not supply DHA and EPA omega 3 oil, which are only available in marine sources.
"Chia seeds provide the same omega-3 fatty acids as ground flaxseed in the form of alpha linolenic acid, or ALA." - MAYO CLINIC
Algae oil is much better and cleaner than fish oil any day . Where do you think the fish get their omega 3 from ? From eating algae of course . So cut out the middle man and go for the algae oil . Fish oil is also contaminated with mercury and other contaminants as all waste is dumped into the sea and consumed inadvertently by sea creatures . Also chia seeds and flax seeds have ALA which can be converted by most humans into epa and dha with the exception of a few who require to take EPA and DHA directly .
@@saritakumta5958 poor Rhonda Patrick takes 4,000 - 6,000 mgs of fish oil per day. somebody should warn her about the contaminants & mercury!!
@@planetguantanamo How much to consume of each?
great video , but lack to take suplement resveratrol , for Dr . David Silclair
Thankyou so much for sharing this crucial information. One of the best videos giving us a very good perspective about must have supplements. I am from India, so will the daily dosage change. And always I want you to help me with the micro minerals. I mean what all minerals come under this category. Thanks in advance!
Nothing like a few young people telling us how to live a long time.
How about getting some old people who have actually done it to tell us?
I'd like to know how much fish oil, magnesium and Vitamin D3 they took all their lives.
Older people haven’t been exposed over a portion of their lives to the level of toxins, chemicals, and pollution that young people have from birth (or even conception). Additionally, the produce they consumed were grown in soil that wasn’t depleted as it is today. The dairy and meat proteins were richer in nutrients and contained less crap than today!
Omega 3 fatty acids are ALSO found in a common weed eatable called "Purselane"! AND its Free!
Yeah I lose a lot of my clotting factor when I take Omega 3.. I just keep bleeding. Almost like it's thinning my blood way too much. My grandparents don't have fish in their diet nor do they take Omega 3, they are both in their late 90s. A lot of things such as companionship and low stress can be strong factors for a long life.
Liked and Subscribed (ALL)
is there a link to the spreadsheet shown in the video ?
My mother-in-law never took a vitamin in her life except for her thyroid meds. She lived a very healthy active life until she was 93. While i do take my vitamins I don’t go stupid over them and hopefully my life can be pretty good right to the end.
Eat right
Exercise
Die anyway
Dont think supplements are for longevity, think quality of life.
We can quite easily source these nutrients from foods!!
@@lenalim1220if you eat organically / biodynamical grown
My dad was a fanatic about eating his homegrown vegetables and no processed food. He lived to 92 very healthy. He walked two miles everyday.
His mind never wavered; so thankful to have had him that long. He died peacefully in his sleep.
I was 50 at the time; I still miss him so very much.
Your mother-in-law grew up when food was still food. She had a good foundation to build her body throughout most of her life.
three vital supplements are not enough. i would definitely add hydrolyzed collagen protein which is the building block for connective tissue which is found in various forms virtually everywhere in the body. it's like supporting the basic infrastructure of your body's various systems.
What about using FlaxSeed Oil vs. Fish Oil? Is it as effective?
What about niacin as precurser to NAD ???
Nice infomercial supplement bros.
if you use animal fat and not afraid to eat the fat part of the food (not use seed oil) you got those three things you have
I'm on carnivore diet so:
1. omega 3, I have the right balance. It only helps because the standard diet has inedible oils.
2. I supplement mag
3. D... I also have MS and low D is blamed, but people aren't sure if D is the issue.
The body can suppress levels of vitamin D intentionally as a protective mechanism when there is heavy metal toxicity particularly from Lead.
So if your D is low and when you supplement it remains low then consider the body might want it low at that time.
Also magnesium supplementation alone has been shown to raise vitamin D levels in absence of vit d supplements.
I guess I have been doing the right thing for the past few years.
I guess that's awesome
Good are the supplements butYOU MUST HAVE GOOD GENES👍👍👍💯💥
Any info about skate liver oil?
I eat sardines every three days.
I really need you to tell us brands you recommend I don't want to buy something that's substandard.
Cold pressed flaxseed/linseed oil has lots of omega3. The best quality is the one you buy in a dark glass bottle, stored in the fridge for up to 3 months. It's nature food, not a processed supplement and no issues that you get from fish oil.
EPA and DHA are far more important than the ALA from flax.
@@rwh4114 thanks for pointing it out. Could you explain a bit more about them?
@@monikamona6844 your body converts ALA to EPA and DHA but unfortunately the rate of conversion is not great, it depends on a lot of factors but it's roughly just 2-3%. DHA and EPA are the biologically active forms of the Omega 3 fatty acid and, therefore, more important for your health
@@daneel_olivaw oh, that's interesting :-)
I agree, but it is very , very difficult to find omega3 that is not oxidized already. That's why I stopped taking it in 2020
Anyone know the best books or maybe the top three on longevity and anti-aging? I have a credit I need to use.
OKAY!!! I take all three of the supplements listed in this podcast!!! D³ being the number 3 supplement!!! I take 1200, I.U. a day of D³. Where did vitamin C go??? Brother James Kendall Moore OSB OFS OSC ✝️
B vitamins are essential to optimum health.
Can you share the Google Sheet?
Rimon, are powdered Omega 3s sufficient, or do they have to be in oil form? DoNotAge sell a powdered Omega 3 supplement.
only oil form is good .
My pick is tongkat Ali , turmeric and ganoderma,
What about algae oil?
I literally live closer to the sun at 7000 ft + in elevation. Here, it is so easy for my pale skinned, blue eyed self to burn...really fast! So as for "after 10am" that's got to be highly dependent on where one lives. Plus, my blue eyes must be shielded with sunglasses all times of year, whereas at lower elevations I notice times I don't need to wear them. Long shadows increase in the fall and so there's that to factor in as well. Plus, for those with more melanin, they need longer exposure as I understand it. As of course, melanation is biologically meant to protect from sunburn. (this too is reason for my blue eyed sensitivity, as it's lacking the melanin of darker eyes)And for trace minerals lacking in soil. If you are fortunate enough to be eating vegetables grown in nutrient rich soils, or can grow your own, & eat enough daily then, perhaps K2 supplement might not be required?
Well they said "dependiing on where you live" and because you live 1 mile closer out of the 1 million miles to the Sun, your anaolgy is faulted. It isnt because you are closer to the Sun, it is because the air is much thinner and there is less atmosphere to block the 3 different UV rays. Remember the air layer is very very thin, if you drive across town you have driven enough distance to go all the way thru the air layer. This is why green house gases should never belong in the political arena, smart people cannot decide to believe in Greenhouse Gas because of the political party they favor. Thats stupid, Al Gore started it. Scientist know better. Im one of them.
@elisemiller13
If you ferment some of your vegetables you get vitamin k2.
A list of supplement doesn't mean you have to take them as supplements. It's just as much a list of things you could fix with your food, now when you know where to look.
Melanotan 2... 🤷♂️
What about Omega-3 from other plant sources, for example: Clary Sage oil?
I take nature sage omega 3.
I don't eat fish, but have hulled hemp seeds every day, they are full of omegas, magnesium, and vitamin D.
I've often wondered how much responsibility modern embalming/cremation burial practices of humanity has "depleted" the soil?
Do they filter the micro plastic out of marine Omega-3? How much better is that than flaxseed Omega-3?
Sardine type Cans of actual cod liver are soaked in cod liver oil and japanese fermented soybeans Natto have twice the k2 rda and also it has Natokinase.
Fishoil Omega 3: YES. Fishoil capsules only needs to be kept in the fridge AFTER the container seal has been breached. It doesn't need to be cooled below 5 celcius when the seal has not been broken, although it doesn't hurt so might as well store it in the fridge also in the unopened state. Avoid fatty fish as they contain terrible toxins which cannot be avoided, all fatty fish contains it, so just take the capsules. Depending on country you may need watch out for fake fishoil capsules or fishoil capsules or subpar products or even products that have not been refined properly and is contaminated by toxins. In the EU for example this should usually not be a problem, but outside of EU regulations are not always consumer friendly and it can be very difficult to stay safe. Unfortunately I dont have a good solution to safely buy fish oil outside of the EU.
D-vitamin: YES. You have to avoid the sun due to radiation, so the only viable source of D-vitamin is through pills; other sources of D-vitamin are not great like aforementioned fatty fish, but also eggs, meat, milk and animal fats; you'll have to consume way too much of these products to get enough D vitamin from them. Official recommended daily intake is really low, so my opinion is that that you do need to take a lot more daily than what the DRI says, so at least 35µg (micrograms) per day. Possibly if you go outside in the summer in the sun and you aren't using a strong sun blocker then you may not need to take 35µg D vitamin every day. But on the other hand you probably do need more than 35µg if you have dark skin and/or live in places where the sun never shines (or if you rarely go out in the sun or use strong sun blocker).
Magnesium: NO. You can get by far sufficient amounts of magnesium from vegetables (and nuts). If you need to take magnesium supplements because you are eating too few vegetables..... then you are eating too few vegetables! I know, shocker. So eat more vegetables (from a varied selection).
Is that 35 milligrams or 35 micrograms?
@@the1stime whoops I should be more careful, it is of course micrograms (mcg or µg) and not milligrams (mg) as I wrote! 35 milligrams is 35000 micrograms so that would be lethal! Thanks for notifying me, I edited my reply.
Anecdotally....I stopped taking a vegan Omega 3 supplement because of concerns it might be part of triggering atrial fibrillation episodes. There's literature suggesting increased afib episodes in those taking high doses of these supplements. I haven't had any episodes since stopping the supplementation.
Once you crush flaxseed it is good for one week.reason to crush before consuming.
So what is the best magnesium to take??
Is magnesium lactate dihydrate 470mg + B6 a good option for supplementing Mg?
Timestamps would help your nice videos!!
❤❤❤❤❤❤
The formatting of entering email address at your site is impossible to enter.
I suspect fish oil raised my levels of LDL so have changed to eating oily fish instead.
That girl from MadMax grew up really smart.
I am up to 1200mg. per day of magnesium. Go slow, and you will not have any bowel issues. I have 150 supplements for everthing from skin issues to bone marrow issues.(MK7) I have had the same doctor for 44 years!!! (My anniversary is this week!!!) I am 62, he is 74. He is a board certified Internal medicine Dr and gerontologist. I do not even see a nephroligist as, my doctor handles all of my controllables.
Taurine, methylene blue, NAC!
i am confused. k2's mk4 is more absorbable other say.
For every 10,000 of D3 one has to take 100mcg of k2 and if k2 lasts for 3 days then take within the 3 days 30,000 d3 and only 100mcg of k2 mk7? Or maybe better to take 300mcg of mk7
While others say to not take d daily.
Also any link to the spread sheet?
Mk4 has a very short half life. Mk7 stays in the body much longer so it the best form to supplement.
My grandmother lived to 98 and never took a supplement.
And would she have been even healthier if she did take supplements?
She grew up in a healthier and less toxic world. Genetics plays a part in longevity and vulnerability as well!
I wouldn't say they were the top 3 to be honest. Those that work really well for me are NMN, Berberine and Taurine. Taurine helps you get a good nights sleep too.
Taurine helps give you a good night sleep how is that when it’s in Red Bull energy drink ??
@@thephenom718 Taurine reduces stress levels and helps regulate the production of melatonin.
they are not. Most people are mineral deficient, mainly potassium, magnesium and vitamin K.
Fats assist in absorption.
Depending on where you live and your constitution everyone is different accept for trace minerals.
@@anatta467 This is true, a while back i added potasium to my stack but don't take it regularly. I take a combination of K2/D3/magnesium in a single capsule from donotage.
Where do you get your NMN?
Algae oil is a good vegan omega 3 high in dha. Fish-free.
What's it cost to get 1,000mg of omega3 DHA ?
Yes marine Omega 3, especially now that Japan is dumping radioactive particles into the ocean. The radioactive elements are already showing up in the salmon from Alaska, Canada and Upper West coast of the USA ( Washington, Oregon),
OOOPSS...WE ARE COOKED.
I would say these supplements could be considered vital, simply because they tend to be the ones that the most people are most deficient in!
Farmed fish don't have Omega 3. They are full of Omega 6 because grain fed. And then given antibiotics
This needs to be front page news.
Yeah just call farmed salmon "toilet fish." They are kept in overcrowded pens swimming in their own filth. The whole reason salmon is healthy to eat is because the fish are swimming free in clear waters eating a natural diet.
Algae oil, cut out the middle fish.
My top 3
1. Pycogenol
2. Colostrum
3. Phospolipids
uh...
Not nearly as good as their top 3
Fair, not good list.
I would have added vitamin C for sure. So important IMHO.🙏🙏
🙏
What is the liquid fish oil brand being mentioned?
Carlson liquid lemon fish oil. get the 200ml not the 400ml... to use it within 4 weeks.